Post Bench Press Loads and Workout Time to CommentsComplete the CrossFit Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 5 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest two minutes between sets.

For the strength segment, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM. Rest no more than 2 minutes between these work sets. The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, scale your pullups and pushups as necessary. Situps done on the Abmat with feet anchored is ok. Time cap is 15 minutes.